Thursday, April 30, 2009

If you've ever hit a diet plateau, if you've ever struggled to see the number on the scale change, or if you've ever felt guilty after eating something you "shouldn't have" while dieting, then you NEED to go check out the videos my good friend and "diet guru" Joel Marion just created for you – and best of all, they're totally freee.

You see, for the last six years Joel has been teaching people how to strategically "cheat" on their diet (with their favorite foods) to literally TRIPLE progress beyond what is possible with "restrictive" dieting.

I'm talking pancakes, pizza, ice cream, burgers – you name it. Believe it or not, you can actually use *these* foods to lose fat FASTER.

Crazy, I know, but it's true.

And what's more, as you'll see in the videos, there's enough science to back it up ten times over.

But even beyond the science, the sheer number of people who have already benefited from Joel's methods is pretty unreal – literally thousands of people all over the world to date, and you'll see just a handful of the before and after pictures as soon as you hit the page.

Joel's even going to give you access to two full blown case studies (over 40 minutes of content) detailing the experiences of two of his biggest "cheaters", one of which lost 30 lbs DURING the holidays while never having to turn down a holiday meal, party, or dessert!

I really believe that with this information we're getting ready to experience a new era in the realm of dieting – one with more freedom, less frustration, and ultimately much faster results.

Does that sound like something you might be interested in being part of?

If so, get on over to the site and check out these videos today (I'm honestly not sure how long it will be before the page comes down).

P.S. Oh, one more REALLY cool thing. At the end of the month, Joel will be releasing his complete "Cheat Your Way Thin" system (including audios, videos, manuals, checklists, workbooks, and more) in which he'll unveil the entire step-by-step proven "cheating" system that he uses to achieve unheard of success rates with his clients.

The really cool thing beyond that? When you sign up for the freee videos today, you'll also make yourself eligible for the 3-day "less-than-half-price" invitation only pre-sale that's going down at the end of the month. In other words, if you want it, you'll have the opportunity to get the entire system for less than half of what everyone else will pay.

For now, though, the f.ree videos are where it's at. Again, you can check them out at:

Wednesday, April 29, 2009

2 Cable Cross-Over Tricep Exercises To Fill Out Those Horseshoes and Stop Those Flapping Batwings...

By Nick Nilsson

The triceps can be a trouble spot for both men AND women...Men wantthe horseshoe-looking triceps that pop out and make their armslook huge while women want that area tight and defined. Thesetwo exercises will accomplish both of those goals!

The triceps don't always get much respect when it comes to the arms...when people want to see your arms, they want the biceps shot!

But great biceps riding on top of lackluster triceps aren't going to impress anyone. Guys, if you want the big, thick horseshoe triceps that stretch your t-shirt sleeves or ladies, if you want tight arms that turn heads, you've GOT to work the triceps.

THAT is where these two exercises I'm going to tell you about come into play.

I'll tell you right up front, you're NOT going to build a whole lot of muscle mass with these two exercises - you need more mass-targeted exercises like dips and close-grip presses for that. That's not what these exercises are for.

Once you've got a bit of tricep mass, what you WILL do is develop the SHAPE of the muscle in those hard-to-reach places that will really set your arms apart from the rest.

And let's face it...even if you DO want monster mass on your arms, what looks better...a nice-sized but well-defined tricep or a big, shapeless gob of meat?

Obviously, to perform these exercises, you're going to need a cable cross-over machine. In a pinch, you can also do these exercises one arm at a time on just a single high pulley. The two-arm versions will be more effective, especially for the second exercise.

And just fyi, at the bottom of the article, I'll have links where you can see more pictures and full video of both of these exercise in action.

So let's get to it...

Exercise #1 - Cable Cross-Over Lateral Extensions

This one is going to target the long head of the triceps, which runs directly down the back of the arm. It's the largest of the three heads of the tricep muscle (tri=three...cep=head) and it's also target #1 for women looking to tighten up that "batwing" thing I mentioned in the title of this article.

Naturally, if you've got a load of extra fat under your skin contributing to that flapping, no amount of direct tricep work is going to help - you need to work on getting rid of that first. But if fat is not the problem, this exercise CAN definitely make a difference.

The long head of the tricep makes up the back half of that horseshoe shape, in addition to a good chunk of the overall mass of the tricep itself.

Set up a fairly light weight on this one the first time you do it - you can always increase that later once you get an idea of how much you're able to work with.

Grab the LEFT pulley handle with your RIGHT hand then step over and grab the RIGHT pulley with your LEFT hand. The cables will be crossing up right in front of your face.

Your hands will be beside your head - this start position actually looks like a bicep pose.

Now, keeping your upper arms horizontal (parallel to the ground), extend outwards and a little bit behind you, bringing the handles wide and to the sides.

Try to imagine as you push those handles down and back that you've got a giant ball in your back that's pushing your torso forward as you're wrapping your arms around that ball.

Because not only are you trying to extend directly out to the sides, in this arm position that small bit of backwards tension also helps to involve the lateral head of the triceps (the other part of that horseshoe).

Repeat for 10 to 15 reps, squeezing the triceps HARD at the bottom of each rep.

To do this one on a single high-pulley, just grab the pulley with your right hand with your left side towards the stack. The exercise is performed exactly the same way.

Exercise #2 - Cable Cross-Over Arm-Twister Pushdowns

This exercise looks REALLY uncomfortable (it's not, so don't worry about it) but it's VERY effective for directly targeting the lateral head of the triceps - the one that gives WIDTH to the arms.

Guys, this is the one that makes the triceps look like they're popping out of your t-shirt sleeves. Ladies, this is the one that helps develop that cut that divides the cap of the shoulder muscles from the arm muscles.

Again, keep the weight on the light side the first time you do this one, until you get an idea of how much weight you can use with it.

Grab the right cable handle with your right hand and the left cable handle with your left hand.

Now comes the weird-looking part...you're going to TWIST your body around 180 degrees so you're facing the other direction, while keeping your grip on the cable handles.

It almost looks like you're trying to twist your own arm here but what it does is give the pushdown exercise an almost 100% directly lateral (to the side) movement, which will really target that lateral head strongly.

To get the idea of this one, the video will come in VERY handy...don't want you twisting yourself into a pretzel!

So once you're twisted around, your arms will be bent, one in front, one behind. Now push down directly to the opposite sides.

Do 6 to 8 reps on this one side then twist yourself around in the OTHER direction so the other arm is behind and continue for another 6 to 8 reps. Make sure you're getting a good hard squeeze on the triceps of both arms at the bottom of these movements.

To perform this exercise with one cable stack, you'll need to do the two arms (one in front, one in back) separately. First, grab the right high pulley with right hand then spin 180 degrees to your left. This will put in position for the behind-the-back pushdown. To do the "in front" pushdown, stand with your left side to the pulley then reach across your body and grab it with your right hand. Then do a pushdown directly down and to the right, in front of your body.

CONCLUSION:

Put these two exercises together and you've got a horseshoe-defining, batwing-stopping, arm-twisting tricep workout that'll get you those head-turning arms you want.

For more pictures and video of these exercises in action, click the following link....

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion! 28 Days to Maximum Mass," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

Tuesday, April 28, 2009

By Nick Nilsson

Not gaining muscle? Use this quick troubleshooting guide to fix what's wrong andget yourself back on the right track to building maximum mass FAST.

So you're stuck...haven't gained any muscle in months...the scale hasn't gone up and neither have the weights you're using...

What do you do? How do you step back and assess what you're doing and where you're going wrong? Just randomly changing things with your program and your eating isn't going to cut it...

That's where the Muscle-Building Troubleshooter comes in.

This step-by-step guide will walk you through what you need to do to analyze what's stopping you from achieving the results you want and help to get you back on the right track to muscle growth.

And, don't be shocked when I don't start throwing out info about your NO2 deficiency and the need for some expenseive crap supplement with ingredients you can't pronounce...this is the real deal.

STEP 1 - NUTRITION

There's an old saying that you can't out-train a bad diet. Totally true. You don't have to eat perfectly but if you're not eating ENOUGH or if you're eating the wrong foods or at the wrong times, you just won't gain muscle. Simple as that.

So step back and have a look at what you're eating. Write down EXACTLY what you're eating over the course of a few days, covering both training and non-training days.

Be sure to log EVERYTHING, including what TIME you ate. Go through these steps one-by-one...

1. Are you eating protein foods with every meal?

-> If NO, make sure you eat some with EVERY meal. Your body needs a continuous supply of protein to build muscle tissue.

-> If YES, go to #2...

2. How much total protein are you eating over the course of the day?

-> If less than 1 gram per pound bodyweight, you need to eat more. Without sufficient protein, muscle-growth stops. Better to err on the side of too much than not enough. A little extra protein will NOT hurt your kidneys, contrary to the myth.

-> If equal to or more than 1 gram per pound bodyweight, go to #3

3. How much time do you have between meals?

-> If greater than 3 hours, you need to eat more frequently. Your body needs a steady supply of calories to keep the muscle-building process fueled.

-> If equal to or more than your bodyweight x 15, you STILL may need more calories but you're on the right track

-> If more than your bodyweight x 20 and you're still not gaining, go to #5

5. What quality of food are you eating?

-> If you eat more than 50% junk food, focus on bringing that down to 25%

-> If you eat less than 25% junk food, you're on the right track - some is ok, especially if you need more calories in your diet, but you don't want to get too many calories from poor food sources - go to #6

6. How much fat are you eating?

-> If you eat less than 30 grams of fat per day, that's NOT enough for muscle-building and optimal hormone production - increase that to at least 50 to 60 grams a day.

-> If you eat more than 50 grams a day, look at what TYPE of fat it is...your body does need some saturated fat for hormone production. Stay away from processed fats but unprocessed animal fats can be useful. Go to #7

7. Are you eating IMMEDIATELY after training?

-> If not, i.e. you're waiting a few hours or so, this will KILL your progress. Take in something as soon as possible after training (e.g. protein shake) to start the anabolic processes going. About an hour after training, eat a big meal.

-> If yes, go to STEP 2 to look at your training...

STEP 2 - TRAINING

So now that you've got your nutrition in good order, THAT shouldn't be what's holding you back. It's time to look at your training...

1. How long are your training sessions?

-> If greater than 1 hour, cut back NOW. Training longer than an hour decreases your testosterone below useful levels. Training for 45 minutes or less is better.

-> If already less than an hour, go to #2

2. How many days a week are you training?

-> If 5 or more times week and you're not gaining, reduce to 4 sessions per week. You may not be giving your body enough recovery time.

-> If 1 or 2 times per week and you're not gaining, increase to 3 or 4 sessions per week. The body often needs a more frequent training stimulus in order to build muscle.

-> If you're at 3 or 4 times per week, and you're not gaining, go to #3

3. What types of exercises are you using?

-> Curls, bench presses, and crunches...mirror-muscle syndrome. These exercises will not build significant muscle on their own...you need to focus on basic exercises like deadlifts, squats, and rows.

-> Lots of machines...get off 'em. Free-weight exercises are MUCH more effective for building muscle. Anything that uses barbells, dumbells or kettlebells is going to be far better.

-> Free-weight exercises like squats, deadlifts, presses and rows. If you're already using these exercises and still not gaining, go to #4

4. How hard are you pushing yourself on your sets?

-> Using lighter weight for higher reps (12+) and not getting close to failure...time to buckle down and get some weight on the bar. Use weights that push you to get 5 to 7 reps per set.

-> Using VERY heavy weight for low reps (1 to 3). Time to back off a bit on the weight. Low reps are great for strength but aren't the best for building muscle mass. Use less weight and aim for 5 to 7 reps per set.

-> Pushing to failure (and beyond using intensity techniques) on more than 1 or 2 sets per workout. Stop doing that NOW. Pushing to the limits like this may feel good in the short-term but isn't the most effective way to train for muscle mass. It compromises recovery by bringing down the nervous system and slows growth by inducing excessive muscle damage. Some is necessary but too much can be counterproductive.

-> Pushing to near failure (when doing lower-volume routines) or staying away from failure (when doing higher-volume routines) and still not gaining, go to #5

5. What type of program are you using?

-> Using a low-volume, high-intensity style of program like Mike Mentzer's "High Intensity Training" and not gaining, your body may need a break. Switch to higher-volume, lower-intensity training for 3 to 4 weeks.

-> Using a volume-based program like Charles Staley's "Escalating Density Training" and not gaining, your body may respond better to lower volume but a more intense training stimulus.

-> Using a program for more than 3 weeks without noticeable results...time to get a new program. If something doesn't get you results within 2 to 3 weeks, it's not EVER going to work for you. An effective program will start working within that timeframe. Go to #6

6. What bodyparts are you focusing on?

-> Training a lot of arms and chest...back to the mirror muscle problem. The arms and chest don't contain that much muscle mass and working them doesn't stimulate much testosterone production. Time for a more balanced program - work your legs or suffer the consequences of looking like you're riding a chicken.

-> Nothing in particular but covering all bodyparts. This is better but if you're still not gaining, it's time to eliminate the training for the smaller bodyparts such as arms and calves that can affect recovery but not contribute much to overall muscle growth. This will allow you to put all your energy into the big exercises like squats, deadlifts and heavy presses and rows.

-> Just legs...I only work my legs. You're just a figment of my imagination...you don't exist...

STEP 3 - SUPPLEMENTATION

Now we come to the section that most trainers seem to want to START with...supplements. Contrary to what the ads in the magazines will tell you, training and nutrition actually ARE more important than supplements. Just look at the standout physiques of the "Golden Age" of bodybuilding, before fancy supplements and steroids came into the picture...Chuck Sipes, John Grimek, Bill Bearl, Steve Reeves, Reg Park, and MANY more.

I can promise you these guys knew their stuff when it came to training and eating.

1. Are you taking a protein supplement?

-> If no - this is the best place to start. A good protein supplement will help you get enough protein to support muscle growth throughout the day and in the important post-workout period.

-> If yes, go to #2

2. Are you taking a good multivitamin/multimineral supplement?

-> If no, this is a critical mistake. Your body requires vitamins and minerals to function properly. Without optimum levels, you are compromising results. Sure, doctors say you can get the RDA without supplements but who wants to have just enough to avoid deficiency? When building muscle, you need EXCESS, not "just enough."

-> If yes, go to #3

3. Are you taking creatine?

-> If no, you may be missing out on some serious results. Creatine is one of the very few PROVEN supplements that can help you build muscle and strength. It is well-researched and very safe. It is highly recommended.

-> If yes, go to #4

4. That's it for supplements...there really isn't anything else proven to really help with muscle-building that I would recommend as a "missing link" in your results.

And honestly, if you're not doing the training and nutrition right, even the protein, vitamins and creatine aren't going to help you build muscle. Which brings us to...

THE MAIN LESSON

When you're stuck in a muscle-building plateau, look first at your nutrition, then at your training then, and ONLY then, your supplementation. By systematically going through the Troubleshooter above, you'll be able to pinpoint what you need to change to get your mass moving in the upwards direction again.

RESOURCE LINKS:

I've got a number of useful links to information that can help you get the most out of each step of this Troubleshooter. Once you know what's wrong, you can use these links to access specific information that can help you make adjustments.

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 17 years. Nick is the author of a number of bodybuilding eBooks including "Muscle Explosion - 28 Days to Maximum Mass," "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at http://fitness-ebooks.rxsportz.com. He can be contacted at betteru@fitstep.com.

"With a little bit of skepticism, but happy to grasp at another straw, I decided to buy Michael Green's "Long lost manuscript". And what a little gem he has uncovered! Having devoured the pages, I headed for the practice range, and hit a succession of near-perfect shots!

"The author was an enthusiastic amateur golfer, who had carefully studied the mechanics of the golf swing, leading to a dramatic improvement in the standard of his play. Being so delighted with this discovery, he decided to write it down for the benefit of all fellow golfers, struggling to find consistent form.

"I really can recommend this book.

"If you're a beginner or have played golf for many years, it will give you the building blocks for what the author describes as the "true hit". It's also a great reminder that success at any sport can only be achieved through a mastery of the basics."

So don't take my word for it. Imagine yourself on a golf course hitting perfect balls and fending off questions from your golfing buddies like: "How the heck did you learn to swing your club like that?"

P.S. Right now you'll find a very special offer bundled in with this eBook, so don't delay - go direct to http://tinyurl.com/GolfingSwing and discover why everyone is raving about this historic golfing manuscript!

Sunday, April 26, 2009

So drop by his blog and tell us, "What would Transforming Your Body mean to you?"

Does it mean...

- Freedom from being overweight - Confidence to do more with your life - Relief from the depression that plagues you everyday - Success in proving others that you CAN do whatever you set out to do - Or something even more powerful?

Tae Bo has been around for several years. In the 80s, Billy Blanks, a former Tae Kwon Do martial arts champion brought together his martial art training and boxing to create the groundbreaking workout that is still a phenomenon 20 years later. The workout has continued to evolve to promote fitness in all shapes and sizes of people.

People who have followed Tae Bo since the beginning are still getting their money’s worth from the workout. Not only does the kickboxing portion ramp up the heart rate, but the kicks and punches also build muscle and burn fat. It is a total body workout that is suitable for men, women, young and old.

Tae Bo videos and DVDs are sold in major stores all over the country and online at Blanks’ website, www.taebo.com. The workouts begin with a warm up and a stretch which is crucial to any workout. Beginning workouts demonstrate the moves in slow motion and then in time with the music so that everyone can get used to moving their body in these ways. More advanced workouts follow when you master the beginning videos.

Through each workout, Billy Blanks performs the moves with the class and talks the audience through each move, encouraging everyone to continue and not give up. He combines his faith with his fitness expertise to get even the most sedentary people off of the couch and moving their bodies.

The Tae Bo series continued with Tae Bo Boot Camp®. These DVDs are meant to combine resistance bands with cardio boxing moves to ramp up your fitness level. The routines are demonstrated slowly and then you move faster for fitness.

Tae Bo also has a series entitled Tae Bo Amped®. These series of routines use a weighted resistance bar to add weight to the workout for muscle building. Periods of intense cardio are mixed with kickboxing routines for increased fat burning.

The latest DVD series is Tae Bo T3®. Each new series adds another component to the kickboxing moves to enhance fitness and keep the body constantly changing. No two routines are the same and with this type of workout, tapes and DVDs can be alternated for an entire week of great workouts that won’t become monotonous. You are encouraged to perform a different workout five to seven days a week with a day or two off for rest.

On the Tae Bo website, fans can find workout schedules to help them alternate for muscle confusion and to avoid boredom. With any of the workout programs you purchase, there is an eating plan included to maximize results.

Tae Bo workouts do not use professional fitness trainers, but real people, to demonstrate the workout. They sweat just like you do. Billy Blanks keeps the workouts fresh and motivating so that participants will continue until they reach their goals.

“How could you eat that junk? It’s so bad for you!” (nag, nag). “Don’t you know those fries will give you a heart attack?” (nag, nag). “You have to stop eating all that fast food, it’s going to make you fat!” (nag nag). “You have to eat more healthy food like fruits and vegetables - they’re good for you!” (nag, nag). Your friends nag you, your family nags you, your doctor nags you, the health newsletters, websites and magazines - they all nag you, and of course, your personal trainer nags the heck out of you, to stop eating all those BAD FAST FOODS. But does all that nagging you and bad-mouthing the fast food industry really help anyone stop?

It doesn’t look that way. The fast food industry is thriving, even in the bad economy. The Chicago Tribune recently said that McDonalds is “recession proof.”

As one of only two companies to turn a major profit over the last year (the other being Wal Mart), McDonald’s is laughing its way to the bank. In fact, McDonalds plans to open 1,000 new stores this year.

I was driving down Route 95 a few weeks ago and pulled over to use the rest room at McDonalds on a Saturday morning (there’s a McDonalds conveniently located immediately off almost every exit up and down the full length of Interstate 95).

The parking lot was full, it was standing-room only inside and the lines snaked around into the seating area! You’d think Brad and Angelina were there signing autographs or something. Nope. Just a regular weekend at breakfast-time.

I was shopping in Wal Mart the same week and I almost passed out when I saw (smelled, actually) a McDonalds… INSIDE THE WAL- MART! Also, with lines.

Yep. It looks like your friends and family’s nagging you to stop eating fast food, and all the messages of the health and fitness industry to get people eating more “health food” are not working!

So what does work?

The results of a new survey from the behavior and psychology section of the journal, OBESITY (Feb 2009) provide some answers:

Researchers at the University of Minnesota School of Public health surveyed 530 adults about their attitudes towards fast foods.

They found that people already know fast food is unhealthy. (like, no kidding!)

The primary reasons they eat it anyway are because of the perceived convenience and a dislike for cooking! (I’d add another: they think fast food is always cheaper than healthy food).

So, said the authors of this research paper, nagging people to eat more healthy food and warning them that “fast food is going to make us fat and kill us” is not the best approach.

What’s the right approach?

Focus on teaching people how to make healthy eating fast, convenient and easy, because those are the reasons people are choosing fast food in the first place.

So what’s holding us back from implementing or taking this advice?

Well, I think that most people can’t get over the ideas that they “just can’t cook” or that cooking is “too time consuming” or that healthy food “tastes like dirt” (as if McDonalds is gourmet food!)

That said, I’m not going to nag you, scold you or try to scare you out of eating fast food. I’m not going to lecture you about health food (not today, anyway). Nor am I going to bad-mouth the fast food restaurants.

I’m going to lead the new charge by showing you just how easy and convenient it is to eat healthy and nutritious food and make it delicious.

I eat this almost every morning. It’s faster, easier and cheaper than going to the donut place or getting sausage, cheese, bacon breakfast muffins at the fast food joint! (you don’t have to wait in line, either!)

This one takes you all of 2 minutes to make. No cooking required! And it’s good! It’s vegetarian as listed above, but if you’re a high-protein muscle-head like me, just add chicken breast or lean ground turkey.

Best part: this is all inexpensive food! Oats, rice, beans… doesn’t get much cheaper than that - buy your healthy staples in bulk and the cost per serving is probably less than mickey D’s! (yes, even the “Value” meals)

Saturday, April 25, 2009

On a recent episode of the Oprah show, one of the guests was a 51 year old man with the heart of a 20 year old. He's been following a calorie restriction plan and they said he might be one of the first people to reach 120 years old by following this plan. There have been stories both in the lay press and scientific press about calorie restriction for years and it has been a frequent talk show topic on other many other TV shows. However, before you cut your calories in half in hopes of adding another decade onto your life, you'd better get the other half of the story they didn't talk about on Oprah.

I’ve seen a lot of strange things in the health field, and although calorie restriction (CR) is the subject of serious and legitimate scientific study, I consider CR to be one of those strange things. Of course, that’s because I choose a different lifestyle - the muscle-friendly Burn The fat, Feed The Muscle lifestyle - but there’s more than one reason why I’m not a CR advocate:

Hunger while dieting is almost always a challenge. There’s some hunger even with conservative calorie deficits of 15-20% under maintenance. Prolonged hunger is one of the biggest reasons people fall off the weight loss diet wagon because it’s unpleasant and difficult to resist. This is why pharmaceutical and supplement companies spend millions of dollars on researching, developing and marketing appetite suppressants. Yet CR advocates put themselves through 30-50% calorie restriction on a daily basis as a way of life in the hopes of extending life span or health.

Practitioners of CR follow a low-calorie lifestyle, but technically, they are not in a chronic 30% calorie deficit. That would be impossible. What happens is their metabolisms get very slow (that’s part of the idea behind CR; if you slow down your metabolism, you allegedly slow down aging). So a 6 foot tall man who would normally require nearly 3,000 calories to maintain his weight, might eventually reach an energy balance at only 1800 or 1900 calories. This is not just due to a ‘starvation mode’ phenomenon, that’s only part of it. It’s primarily because he loses weight until he is very thin and his smaller body doesn’t need many calories any more.

Does caloric restriction really extend lifespan?

The biological mechanisms of lifespan extension through calorie restriction are not fully understood, but researchers say it may involve alterations in energy metabolism (as mentioned above), reduced oxidative damage, improvements in insulin sensitivity, reduction of glycation, modulation of protein metabolism, downregulation of pro-inflammatory genes and functional changes in both neuroendocrine and autonomic nervous systems.

Mouse studies on CR go back as far as 1935 and monkey studies began in the late 1980’s. So far the results are clear on one thing: caloric restriction does increase lifespan in rodents and other lower species (yeast, worms and flies). Studies suggest the life of the laboratory rat is 25% longer with CR (even longer with aggressive CR). Primate studies are still underway and humans have been experimenting with CR for some time. In primates and humans, biomarkers of aging show signs of slower aging with CR. This makes many proponents talk about this CR as if it were a sure-thing, already proven through double-blind randomized clinical human trials.

The truth is, there is NO direct experimental evidence that you will live longer from practicing CR. Due to the length of human lifespans, we will not have the necessary data for at least another generation and perhaps multiple generations. Even then, it will still be highly speculative whether CR will extend human life at all and if so how much. We can only estimate. I’ve seen guesses in the scientific literature ranging from 3 to 13 years, if CR is practiced for an entire adult lifetime.

Jay Phelan, a biologist at UCLA is skeptical. He says the potential life extension is on the lower end of that range and the increase is so small that it’s not worth the semi-starvation:

“There is no current evidence that lifelong caloric restriction leads to increased lifespan in primates. It’s certainly tantalizing that things like blood pressure or heart rate look as though they are a lot healthier and I believe they are. Whether or not this translates to a significantly increased lifespan, I don’t know. I predict that it doesn’t.”

I don’t quibble qualitatively with their results. Yes, it will increase lifespan, but it will not increase it by 50% or 60%, it won’t increase it by 20% or 10%, it might increase it by 2%. So if you tell me that I have to do something horrible for every day of my life for a 2% benefit - for an extra year of life - I say no thanks.”

Is prolonged caloric restriction unhealthy?

When caloric restriction is practiced with optimal nutrition (CRON), it is not inherently unhealthy. Actually, it appears the reverse is true. First, the weight loss that comes with the low calories produces improvements in the health markers, as you would expect. Second, the meticulous choice of food from CRON practitioners, where they pick high nutrient foods and avoid empty calories means that they are making healthy food choices. Third, advocates say that the CR itself improves health. I wonder, however, how much does CR improve health independent of the weight loss and the optimal nutrition?

By losing fat and maintaining an ideal body composition (the fat to muscle ratio) and eating high nutrient density foods, I propose that even at a more normal caloric intake, you will get very significant health and longevity benefits. I also propose that gaining muscle in a natural way (no steroids) will increase your quality of life today and as you get older.

Aside from the fact that we are not lab rats, the truth is, none of us knows when our day will come. We could get plucked off this physical plane at any moment and have no control over how it happens. My belief is that we should make our lifestyle decisions based on quality of life, not just quantity of life. That includes our quality of life today as well as our anticipated quality of life when we are older. Maybe we ought to be focusing more on “health span” than life span.

Downsides of calorie restriction for life extension

One fact about calorie restriction that they often don’t mention on these talk shows is that the benefits of CR decline if you start CR at a later age. This was discussed in a research paper from the Journal of Nutrition called, “Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan.” The author of the paper, John Speakman from the School of Biological Sciences at the University of Aberdeen in Scotland, said that the later in life you begin to practice CR, the less of an increase in lifespan you will achieve. Even if the CR proponents are right, if you started in your late 40’s or mid 50’s for example, the benefit would be minimal. If you started in your 60’s the effect would be almost nonexistent. Essentially, you have to “starve for life” to get the benefits.

While some CR proponents claim that they aren’t hungry and they cite studies suggesting that hunger decreases during starvation, Speakman and other researchers say that hunger remains a big problem during CR - especially in today’s modern society where we are surrounded with convenience food and numerous eating cues - and that alone makes CR impractical:

“Neuroendocrine profiles support the idea that animals under CR are continuously hungry. The feasibility of restricting intake in humans for many decades is questionable.”

Let’s suppose for a moment that CR is totally legit and the claims are true. Many of the proposed benefits of CR come at the expense of what many of us are trying to do here: gain and maintain lean body mass. One spokesman for CR is 6 feet tall and 130 pounds. Another poster boy for CR is 6 foot tall and 115 lbs. Measurements of rodents under CR not only show large reductions in skeletal muscle but also bone mass.

I am not suggesting that these CR practitioners are anorexic, a concern that has been raised about CR when practiced aggressively. However, they are losing large amounts of fat-free tissue and that is plainly obvious for all to see when you look at their bony physiques. I am not imposing my body standards on others, but 115 to 130 lbs at 6 foot tall is underweight for a man by any standard. Furthermore, researchers say that at the body mass indices sustained by most voluntary CR practitioners, we would expect females to become amenorrheic. “One thing that is completely incompatible with a CR lifestyle is reproduction” says Speakman.

With that kind of atrophy, I have to wonder what their quality of life will be like in old age. While many people struggle with body fat for most of their adult lives, I’m sure almost everyone knows an elderly person who wrestles with the opposite problem: they are seriously underweight and they struggle to eat enough and maintain lean body mass.

My grandmother, before she passed away, was under 80 lbs. We could not get her to eat. She was weak and very frail. I have reported many times about the research showing how most overweight people under estimate calorie intake and eat more than they think or admit. In elder care homes, the research has often showed the opposite - the patients over estimate how much they eat. They swear they are eating enough, but they arent and they keep losing dangerous amounts of weight. With underweight, atrophied seniors, weakness means less functionality and lower quality of life and a fall can mean more than broken bones, it can be life-threatening.

Life extension with more muscle

While there is a commonality between CRON and the way I recommend eating (high nutrient density, low calorie density foods), in most regards, CR is the opposite of my approach. In my Burn The Fat, Feed The Muscle program, we go for a higher energy flux nutrition program, which means that because we are weight training and doing cardio and leading a very active lifestyle, we get to eat more. Because we are so active and well-trained, the eating more does not have a negative effect as it would on a sedentary person, who might get sick and fat from the additional calories. We active folks take those calories, burn them for energy, partition them into lean muscle tissue and we enjoy a faster metabolism and extremely high quality of life.

As a bodybuilder, CR is not compatible with my priorities, but hypothetically speaking, if I were to practice a lower calorie lifestyle, I wouldn’t follow an aggressive CR approach. I’d probably do as the Okinawans do. They have a very simple philosophy: hari hachi bu: eat until you are only 80% full. While this does not mean there is a carefully measured 20% calorie deficit, it’s consistent with what we practice in the Burn The Fat, Feed The Muscle lifestyle for a fat loss phase, and avoiding overeating is certainly a smart way to avoid obesity and health problems. Incidentally, the Okinawans eat about 40% less than Americans, and 11% less than they should, according to standard caloric intake guidelines, and they live 4 years longer than Americans.

If someone is being “sold” on CR by an enthusiastic CR spokesperson, or simply curious after watching the latest TV talk show (where they are looking for controversial stories), it’s important to know that there is more than one side to the story. If you carefully read the entire body of research on CR, you will see that the experts are split right down the middle in their opinions about whether CR will really work. CR for humans remains highly controversial and there are no guarantees that this will extend your life.

Researchers at the National Institutes of Health in Baltimore, MD put it this way:

“Because it is unlikely that an experimental study will ever be designed to address this question in humans, we respond that “we think we will never know for sure.” We suggest that debate of this question is clearly an academic exercise.”

In closing, let me go back to one of the original questions I was asked: “Can the BFFM food plan also be thought as a longevity lifestyle, but with more muscle mass?” Absolutely beautifully said! That’s precisely what Burn The Fat, Feed The Muscle is.

I believe that by making healthy food choices but doing so at a higher level of calorie intake and expenditure, that we can fend off sarcopenia - the age related decline in muscle mass that debilitates many seniors - while enjoying a more muscular physique, greater strength, and a less restrictive lifestyle. Most gerontologists agree - by making simple lifestyle changes that include strength training and good nutrition, you can easily turn back the biological clock 10 years without going hungry.

For more information about Burn The Fat, Feed The Muscle, the “longevity lifestyle with more muscle”, visit: www.BurnTheFat.com

Starving for life: what animal studies can and cannot tell us about the use of caloric restriction to prolong human lifespan.Speakman JR, Hambly C. J Nutr. 2007 Apr;137(4):1078-86. School of Biological Sciences, University of Aberdeen, Aberdeen AB24 2TZ, Scotland, UK.

Life Extension by Calorie Restriction in Humans. Everitt AV, Le Couteur DG.Ann N Y Acad Sci. 2007 Aug 23, Centre for Education and Research on Ageing, University of Sydney, Concord, New South Wales, Australia.

Wednesday, April 22, 2009

There's a lot of buzz surrounding the Master Cleanse. Lately it seems like every Hollywood actress or actor who needs to get in shape is turning to this decades old health system that involves drinking a mixture of lemon juice, maple syrup, and cayenne pepper.

With all the diets out there to choose from why would anyone bother with the Master Cleanse?

There's two main reasons people like the Master Cleanse. The first (and most obvious) is that it works. The results people are getting with the Master Cleanse border on miraculous, and they are backed by thousands of devoted users who are living testimonials to the effectiveness of the Master Cleanse.

The second reason people choose the Master Cleanse over other diets and wellness programs is that it's fast. The typical person only spends 10 days on the Master Cleanse, compared to other diets that can last months or even years you can see why they choose the Master Cleanse.

Another interesting thing about the Master Cleanse lasting just 10 days is that you only need a short term burst of will power to get through it. Having to sacrifice for months is what makes other diets so hard to stay on, but most people can will their way through 10 days.

What can you expect from 10 days on the Master Cleanse?

Even though most people are going on the Master Cleanse to lose weight quickly, there's many other health benefits to be gained by doing the Master Cleanse. Flushing out your system is what the Master Cleanse is really designed to do. Even back 60 years ago when the Master Cleanse was first invented people had health problems as a result of waste building up inside of them. Today with processed foods, pollution, and all around poor diets our bodies desperately need to be flushed out every once in a while.

When you flush out your body with the Master Cleanse the waste you eliminate will be abnormal. The smell, color, and texture of the waste that comes out of your body shocks some people, so you should be prepared.

If you want to try the Master Cleanse there's more you need to know then just drinking the lemonade mixture for 10 days. In fact most people who try the Master Cleanse without knowing all the steps fail. If you think the Master Cleanse is something you would like to try there's a good book at http://tinyurl.com/c26txc that you should read before starting the Master Cleanse because it covers the common problems people face, and how to avoid them.

Tuesday, April 21, 2009

If you're confused by all the talk about free radicals and antioxidants you're not alone. Technical terms, biological reactions, organic compounds… It's enough to confuse a scientist! You don't want jargon. You don't want hype. You want the facts. Well, here they are.

What Are Free Radicals?Think back to your high school chemistry class. You may recall that at its most basic level, the human body is comprised of atoms. In addition to a nucleus, neutrons and protons, each atom has a pair of electrons orbiting around it. Because atoms constantly seek stability through paired electrons, it will often share its electrons with other atoms.

Sometimes, however, an electron breaks off. I'll tell you more about why in a moment. But what you're left with are two fragments, each containing unpaired, highly energized, highly unstable electrons. These are the infamous free radicals and they're looking to pair up with another electron. (Think singles bar.) And, they're not above breaking up another atom to get what they want. As you can imagine, this mayhem can cause a chain reaction of free radicals zipping around, bouncing into others, puncturing cell membranes, and wreaking havoc throughout your system, including your DNA.

Where do free radicals come from?Free radicals are normal. They're the by-product of metabolism when you convert food into energy. So the good news is that, for the most part, your body knows how to deal with them. The bad news is that many of us have an excessive amount of free radicals – too many for our body to handle. The result? An overtaxed system that becomes vulnerable to a wide range of health concerns from daily annoyances, to accelerated aging, to major life-threatening problems.

While aging and stress can contribute to the creation of additional free radicals, other more avoidable sources include the American high-fat diet, chemically treated foods, pesticides, trans-fats, tobacco, refined sugar, and alcohol.

Antioxidants to the rescueAlthough you can't eliminate free radicals from your body completely, you can stay a step ahead by adopting a healthier diet, avoiding harmful chemicals and by using antioxidants.

Free radicals want to pair off with another electron and they're not picky about where it comes from. Antioxidants are their willing partner. The free radicals lap up their extra electron like a drooling 6-year old eating an ice cream cone.

Many people who want to boost their immune system take antioxidant supplements, including Vitamin E, Vitamin C, and other immune boosters. Armed with this knowledge, you too can now fight free radicals with my weapon of choice – antioxidants, and have a long, healthy life.

Monday, April 20, 2009

The American Heart Association wants to keep you moving. Heart disease doesn’t happen overnight. Instead we help it along with poor nutrition, high cholesterol, and a sedentary lifestyle. Find out about the AHA exercise programs that promote physical activity at every age for the health of your heart.

Choose to Move®

This is a 12 week fitness program promoted by the American Heart Association. The program is designed to show people how to get started with physical exercise and slowly increase it to a level that will be beneficial to their health. Getting physical everyday reduces the risk of heart disease and other conditions associated with it.

You can sign up for the program at the American Heart Association website where registration is free. As a participant, you’ll receive a handbook, biweekly emails containing fitness and activity tips, information on heart disease, and motivational emails to help you stick with it. The program also promotes a healthy eating regimen to help you lose weight and lower your risk factors for heart disease.

When the program is complete you will be able to sustain the results you have achieved. By the end, you will be performing at least 30 minutes of exercise at least five days a week, making better food choices to promote health, and learning to engage in more intense exercises for variety.

Choose to Move can be started as a family, with a social group, or done alone. It begins at your current level of physical activity and proceeds according to your needs making it great for young people and people of advanced age.

Start!®

This workout program is also recommended by the American Heart Association. It is a walking workout geared towards those who spend a lot of time in the workplace. As our jobs require less and less movement and longer and longer hours, we are less inclined to perform physical activity. The world is becoming more sedentary and overweight each and every day.

According to most health professionals, walking is one of the best forms of exercise. It gets your heart rate up and works the entire body at one time. Walking can be done anywhere and you can easily fit the activity into any schedule. It is easy and has great benefits.

The hardest part for most people is getting started. This walking workout encourages companies to get their employees moving. Healthier employees mean lower insurance costs and medical bills.

All the company has to do is set up the program and offer it to their employees. Employers will receive a guide to help the company program administrator keep everyone on the right track. Walking trails are set up and marked at work so employees can use them on their lunch hour or whenever they have spare time.

The American Heart Association wants to see the incidence of heart disease decrease and physical activity increase. Both of these workouts are geared towards doing just that. Check them out at www.heart.org.

Sunday, April 19, 2009

As you know, Vince DelMonte sold out of his No-Nonsense DVD Series last Friday night and he just dropped me a line that he has another batch of 500 DVD sets available and he has 564 people on the waiting list.

If you want a shot at this life-changing system, you better make a move today because I wouldn't be surprised if he sells out again this week!

Exercise is important for a number of reasons. It provides cardiovascular health which keeps the body looking and feeling younger. Exercise helps improve immunity and keep disease at bay. Pilates’ workouts are a part of that exercise equation.

What is Pilates? Many people think that it is just a dainty workout for people who are already in shape. These people believe it involves stretching, bending and eating celery to maintain the body, but don’t believe it has anything to do with fitness. For those who think along those lines, you might actually be surprised by the truth behind Pilates.

Pilates is a workout developed by Joseph Pilates that uses the idea of contrology. It balances the body through a series of controlled movements designed to stretch and build muscles in the body.

Anyone can do Pilates. The moves sound intimidating like the downward facing dog, but it isn’t sinister skinny people speak I promise. Your body might need a bit of time to adjust to the positions in the beginning, but that’s usually the case with any exercise routine. Those who have taken up the Pilates workout have come to love it and swear by its results.

The way Pilates was developed involved using a series of ropes and pulleys. More modern Pilates styles like the Windsor Pilates workout program don’t use such a contraption, but a mat and other small pieces of equipment to bring the amazing results some people have experienced.

The main target of Pilates is the core. Our core is the center of our body. It supports the rest of our body and resists injuries that are a result of poor muscle development in the core which includes the abdominals and the back muscles.

Pilates’ workouts keep the core muscles in mind through every movement and routine. As you work, you’ll see your stomach become shapely and defined. You can even get a six pack if you want it from the help of a workout like this. Building muscle through Pilates burns fat when combined with a decent eating plan.

Pilates has six principles that are built into the workout routines: breath, concentration, control, centering, flow, and precision. The entire body is connected and by working all of the muscle groups, the body becomes a lean machine that can handle anything.

Pilates’ classes can be taken at a gym, a private studio, or through a DVD series of workouts if you exercise at home or are limited on time. With Pilates, you won’t be running around or lifting heavy weights, but your body will get a deep workout that will change its shape. Pilates works well for people who can’t handle vigorous exercise.

------------------------------ The guys over at Get Healthy And Fit have spent several months creating a Pilates program called "Pilates Made Easy" and they've allowed me to provide you a free copy of it on DVD. Just click the link, fill out the form and pay a small shipping fee.

Saturday, April 18, 2009

Chances are that if you’re an avid golfer, you’d love to be a single digit handicap golfer. So what do these golfers have that you don’t? You may be thinking they’re simply “better golfers,” and that may be true, but odds are they are also more in tune with how their level of fitness affects their ability to play a great round of golf.

Single digit handicap golfers have gone beyond technique and are committed to being as fit as possible for golf. They’ve developed a fitness routine that ensures that their bodies are capable of playing an exceptional round of golf. You too can focus on fitness and improve your golf game.

One of the first areas you need to look at is your core strength. Your core muscles are those in your torso, the ones that are critical to how well you swing the club. If your back, abdominal and shoulder muscles are not in shape they are not going to be able to support you well enough to produce an excellent swing. Getting your core muscles in shape will give you a more powerful, fluid swing, offering more distance and accuracy.

Shoulder rotation is another key area. By exercising and stretching your shoulder muscles you will increase your flexibility, ensuring a full swing with balanced rotation. This goes for spinal rotation as well. If you work your back muscles, keeping them limber, they will enable you to better swing the club. The majority of single digit handicap players have full range of motion in their shoulders in addition to optimal spinal flexibility.

Finally, a proper fitness routine will improve your endurance, making a long round of golf much easier. This means that your first swing of the round and your last will have the same level of power, and fatigue will not have set in to destroy your mental focus.

Becoming a single digit handicap golfer is about more than skill, it’s about preparing your body to use the skills you have every time you pick up a club.

Friday, April 17, 2009

Despite all your pep talks and positive reinforcement, you can't seem to get through to your daughter. She's unhappy with her appearance and convinced that everyone else is looking at her with judgment. You're sad that she's so one, too focused on her physical appearance and second, doesn't appreciate her unique beauty. How do you help your daughter develop a healthy body image?

Healthy self esteem comes from the inside. As much as we would like to be able to pour it into our kids like a bucket, it isn't that simple. However, there ARE ways we as parents can help:

Studies show that girls who play sports have a more positive body image than girls who don't. It's important for girls to play sports or do some kind of challenging physical activity so that they learn to appreciate their bodies for what they can DO instead of only what they look like. This is very important. If your daughter isn't into soccer or tennis, how about martial arts, ballet or dance? Learning to carry oneself with pride and a growing sense of accomplishment as one meets challenges is how self esteem is built.

Try a reality check. Look at fashion magazines with your daughter and talk about how the photos are airbrushed and how the models are made-up by a team of experts. The reality is, no fashion model or actress actually looks like that when she wakes up in the morning! Help her understand that these images are not "real". You may want to place a limit on how many of these magazines you allow your daughter to read. They can have a negative impact on a young woman's self image.

Emphasize good health over looks. Not every body type has the genetics to be a size 2, but you can be healthy and feel great at a size 12. Taking good care of our skin and hair helps us glow from the inside. Girls need to find their comfortable weight and love themselves for who they are instead of comparing themselves to others. Emphasizing nutrition and exercise will help your daughter maximize her natural assets. Healthy and happy is always in style.

Help her pick out clothing that is flattering to her body. Girls want to wear what everyone else is wearing. Unfortunately not all cuts are becoming to all body sizes and shapes. Find some good books at the library that show you how to dress for your body shape. Wearing the right colors for your skin tone, hair and eye color also helps you look your best.

While you are working toward building your daughter's image, remind her siblings and father that teasing, name calling and rude comments about their sister's looks will not be tolerated. Avoid watching TV programs and movies that emphasize physical beauty too much or that promote a disrespectful attitude towards women and their bodies.

Finally, if your teen is overweight, institute an exercise / healthy eating program as a family. Start going for walks or runs with her, begin a sport together, join a ladies only gym. Getting active and exercising regularly boosts the mood and encourages more activity even before the weight starts to come off, creating a positive cycle. An overweight teen is going to have a low self image in our thin obsessed society. Work together as a family – it will go a long way in helping your teen daughter develop a healthy body image.

Need More Help?

Here are two guides to help you reconnect with your teen, so you can help them with the rocky road of being a teenager.

Grab them both to be armed with the easy-to-follow advice at your fingertips. They're available for instant download, which means you can get the help you need any day of the week, even if it's the middle of the night.

For decades, golfers have always clung to the notion that all undesirable golf swing qualities are the result of technical difficulties. Over time, golfers, instructors and fitness trainers have become more educated and sophisticated in understanding the requirements of the golf swing. The end result is that there could be many physical reasons why a golfer is having trouble with their swing. Here are a few swing faults that may also require a physical fix.

-a slice could be the result of tight chest and shoulder muscles or poor mobility in the hips

-a hook could be the result of poor posture at address or poor core strength

-a lateral sway instead of a hip rotation could be the result of a poor hip stability or lack of flexibility

When evaluating your physical strengths and weaknesses, keep in mind issues of strength, flexibility and stability. Then, break down the body into those areas that most affect the golf swing like the hips, shoulders and mid back. This way golf specific fitness will have a new meaning to you and your swing.

Think in terms of ‘faults and fixes’ or exercises that focus on ‘opportunities’ for improvement. These will give you the quickest improvement results and carryover to your game.

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.healthybiz2000.com/fitmummy.htm to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Wednesday, April 15, 2009

When people ask me how to build big triceps I respond with two simple words; “do dips.” Do dips and do a lot of them. Why, you ask? Have you seen the triceps development on male gymnasts lately? The dip is basically the only true triceps move they do and they are absolutely jacked with huge, thick, horseshoe triceps. Whenever you use your bodyweight for resistance or bodyweight plus additional resistance via a chin/dip belt or weight vest, you activate a much greater number of muscle fibers than you would if you simply used a machine. Machines do not recruit the smaller stabilizer muscles and do not force the muscles to contract naturally as they would in real life. Whenever possible you want to try to move your body instead of simply moving the arm or attachment on a machine. And although free weight exercises are very effective and a much better option than training on a machine, moving your own bod will always reign supreme when it comes to building muscle.

Dips can be performed on parallel bars or, if you are really strong, gymnastics rings. Be sure to squeeze the bars tightly, brace your abs as if you were about to be punched and lower yourself no lower than the point where your triceps are parallel with the ground. Going lower than that puts too much stress on the shoulders and getting the extra stretch is not worth the risk of an injury.

Dips can be performed three times per week as a beginner. After a few months of that I don’t think you will be confused about how to build big triceps anymore. When you get more advanced it is recommended to cut your dips down to twice per week. Although I used to love weighted dips and routinely had many of my clients perform them with numerous 45 pound plates strapped to their waists I have found, over the years, that there is simply too great a risk of injury with heavy weighted dips and now do not allow anyone in my gym to do dips with more than just one 45 pound plate. Anything beyond that seems to get too risky.

For intermediate lifters you could do one day heavy, where you add resistance to your weight belt, and one day light where you simply rep out with bodyweight. The two days should be about 72 hours apart. Once you get strong enough to do a 45 pound plate you will probably only want to use weighted dips as a rep exercise and not a heavy strength movement anymore.

To make dips more difficult without adding more weight, try doing them on gymnastics rings or on straps. You can also try holding your legs straight out directly in front of you as well. Either option will be very challenging and are great muscle builders.

Aside from dips, the next best muscle building exercise for the triceps is a reduced range of motion close grip bench press or some variation of it. The top half of the bench press really focuses the stress on the triceps which is why you want to limit the range when training simply to increase the size of your arms. To do this you can set pins in a power rack or have a partner hold a few two by fours on your chest. These are called board presses. Three, four and five boar presses are awesome for building huge triceps and should be incorporated into your routine on a regular basis. When you get too strong to go heavy on dips without risking a shoulder injury, make board presses your heavy triceps movement and dips your light triceps movement. Keep pushing up the weight and reps and pretty soon people will be asking you about how to build big triceps like yours.

Train hard,

Jason Ferruggia

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://ferruggia.rxsportz.com

Notice

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